Saturday – 141122

WOD

For time:
500m Row
then,
5 rounds of:
20 Wall Ball (20/14)
30 Sit Ups
40 Double Unders
then, 
400m Run

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Friday – 141121

Gymnastics

5 Sets of:
10 Feet Elevated Ring Push Ups
10 Broad Jumps
3 Legless Rope Climbs

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks.

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Thursday – 141120

Strength

3 X 10 Back Squat @ 50% of 1RM

WOD

EMOM for 15 min:
Snatch @ 80% of 1RM

Gymnastics

2 Sets of:
20 Pancake to Pike Stretch DEMO
20 Shoulder Pass Throughs

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Wednesday – 141119

Gymnastics

5:00 min Handstand Work
10 Wall Climb to Handstand

WOD

2 rounds for time of:
800m Run
75 Air Squats
40 KB Swings (55/35)
IMAG0135

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Tuesday – 141118

Strength

3 X 3 Deadlift

WOD

3 rounds for time of:
7 Front Squat (155/105)
21 Burpee Box Jump (24″/20″)

Gymnastics

2 Sets of:
3 Skin the Cat w/ 10 sec hold at the bottom DEMO
1 min left Quad/Hip Stretch DEMO
1 min right Quad/Hip Stretch

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Monday – 141117

Gymnastics

4 sets of:
5 Rock to Headstand DEMO
10 Strict C2B Chin Up
5 Box to Box Rebound Jumps DEMO

WOD

For time:
30 Muscle Ups

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